Strong Runner Chick Radio
By Megan Flanagan
SRC Radio by Strong Runner Chicks aims to educate, empower, and connect women-identifying distance runners. We believe that there is no one-size fits all approach to running and that everyone has a story to tell. Through our podcast, we strive to further this mission through conversations with runners of all backgrounds, as well as leading experts on a variety of topics and coaches in the field.
Episode 203: Alex Weissner on the Brunch Running Community and Making More Running Inclusive
In this episode we interview Alex (Alexandra) Weissner, an athlete, coach, and community builder. She is the CPO at Brunch Running, a social running community that inspires sweat, meals together and making the world a better place. Since 2013, their commitment has been to create a space where everyone is welcome to sweat and eat together, while supporting local communities. In addition, Alex hosts a podcast, Behind the Sweat, a wellness podcast that answers the questions we all are thinking about when it comes to our minds and bodies. Expect light-hearted and serious discussions about physical fitness, nutrition, mental health and hopefully, insightful takeaways. Questions we ask Alex include: Alex's journey into running How Alex has established inclusive communities through running, including Brunch Running and her own podcast Alex's favorite routes and go-to trails in Denver / CO The role of strength training, cross training, and other recovery methods Alex uses most How Alex began coaching, including the most rewarding part of her coaching journey so far Looking back, what advice would you give to your younger self? What does being a Strong Runner Chick mean to you? Connect with Alex and Brunch Running: Alex on Instagram: https://www.instagram.com/alexweissner/ Alex's podcast: https://www.behindthesweat.com/ Brunch Running on IG: https://www.instagram.com/brunchrunning/ Brunch Running's website: https://www.brunchrunning.com/
May 08, 2022
Episode 202: Dr. April Dominick, PT, DPT on Pelvic Floor 101 for Running and Health
Dr. April Dominick practices orthopedic physical therapy and specializes in pelvic health. She is known for her spirited, dynamic, and caring approach to treatment. April’s passion lies in educating and restoring function to clients with bladder, bowel, and sexual dysfunction as well as hip and back pain. Through her practice, one of her passions is supporting women during their prenatal and postpartum journey while demystifying the crucial role of exercise during pregnancy. April holds a certification in manual therapy and trigger point dry needling, and earned her CAPP-Pelvic certification through the American Physical Therapy Association. Among other advanced courses, she has been trained in Treating and Training the Female Runner. April utilizes a balanced approach to treatment including manual therapy and functional strength training. She believes in problem solving with her clients to develop a treatment plan which uniquely targets their goals, empowering them to independently manage their condition. One unique fact about April, is that she is a professional freelance harpist, she currently performs at cocktail hours, weddings and special events. She is also so grateful to explore Colorado’s beauty on foot; in running shoes, hiking boots, snowshoes or Chacos. Connect with her and learn more @revitalizepelvicphysio on Instagram, where you can find all the #physiowithsign tidbits about pelvic health and join the conversation in a safe, fun and welcoming educational platform! Questions and topics we cover include: -The importance of pelvic floor for runners and every day life -How the pelvic floor impacts us as runners -What makes up our pelvic floor, both anatomically and functionally? -How we can care for and strengthen our pelvic floor, at any age/life stage -April's journey into pelvic floor health and physical therapy as a career -What being a Strong Runner Chick means to April Today's Episode Sponsor: This episode is part of our "Health as a Foundation to Sport" series. Special shoutout to Athlete Blood Test for sponsoring this episode and important series on health! Use code "SRC15" for 15% off a blood test and/or biomarkers test with them!
April 26, 2022
Episode 201: Jessie Schwiesow on Running as a Public Health Issue, Run4AllWomen, and Health Advocacy
Jessie Schwiesow is a runner, wellness advocate and public health professional. She’s been a dedicated runner for 20 years and has been involved with Run 4 All Women since 2020, currently serving on their leadership team. Jessie's passion for health advocacy has been a constant throughout her life; serving as a Wellness Coach at the YMCA in her hometown, managing a health resource line at the Campaign for Better Healthcare, and working as an ACA Navigator at the American Indian Health Service of Chicago. Jessie holds a Master’s in Public Health from the University of Illinois at Chicago, and currently works as the Practice Coordinator at an AIDS Service Organization, serving persons living with HIV in rural Alabama. Through her role, she provides intensive medical case management and health education to Clients, while also leading outreach and advocacy efforts for her agency, including serving as Race Director for her organization's annual World AIDS Day Run/Walk each December. In addition to her professional role, Jessie is involved with a number of initiatives in her area, including: the Alabama Harm Reduction Coalition, the Alabama HIV Health Policy Working Group, and Pride on the Plains. Jessie is extremely passionate about health equity and social determinants of health, as well as considering movement in community as a public health issue. Questions and topics we discuss with Jessie include: How did you get started in running? How did you become involved / interested in public health work and advocacy? Run4AllWomen -- tell us more about this initiative, how it got started, etc. -- and your work with them. You've shared that movement is a public health issue. Can you shed more light on this topic, for those who may be unfamiliar? What can we do in our communities to support movement for all and spread awareness of SDOH? What advice would you give to someone looking to get started in advocacy work, particularly as it pertains to running / sport? What does being a Strong Runner Chick mean to you?
April 18, 2022
Episode 200: Ruby Wyles on Injuries, Obstacles, Eating Disorder Recovery and More
*Trigger Warning: This episode contains content that may be triggering to some, as it involves detailed experience with RED-S and an eating disorder.* Today we celebrate episode 200 (woohoo!). We interview Ruby Wyles, a collegiate athlete who shares her experience with collegiate running, working through obstacles including injuries and an eating disorder, as well as what makes the running community rewarding to Ruby. Connect with Ruby: Instagram: @rwyles_xctf Email: email@example.com
April 04, 2022
Episode 199: Katie Spotz on Setting Guinness World Records and Running for Clean Water
Katie Spotz is a Christian adventurer, charitable ambassador, author and world-record holder. Katie is the youngest person to row solo across the Atlantic Ocean and is the first person to have swum the entire length of the Allegheny River. Most recently, Katie set a Guinness World Record for the most consecutive ultramarathons in a row. To date, more than 40,000 people have gained access to clean water through her challenges and events, getting closer to creating a world where everyone, everywhere has clean, safe water. Katie’s story has been featured on CBS Morning Show, CBS Evening News, World News with Diane Sawyer, Anderson Cooper 360, New York Times, NPR, and other media outlets. For more information, please visit: www.KatieSpotz.com. Katie’s Instagram: www.instagram.com/katiespotz Katie’s Facebook: www.facebook.com/hellokatiespotz Donation link: https://www.h2oforlifeschools.org/katiespotz
March 28, 2022
Episode 198: Grace Korley, RYT on Mental Health, Inclusivity in Sport, and Much More!
Today, we interview Grace Korley, Registered Yoga Teacher, social justice advocate, and future mental health counselor. We dive into parallels (and differences) between running and yoga, as well as mental health and social justice in sport. With Grace's wise words, this is a powerful conversation worth listening to! We also dive into other topics, including: -How Grace got started in running -What led Grace into the mental health field and into yoga -The role that mental health plays in sport and/or running -Yoga's healing benefits, taking a trauma-informed approach, and powerful effects on our mental wellbeing -Inclusivity, representation, and diversity in sport/running -- especially where we have room to improve in sports like running -- and in yoga -What is currently bringing Grace joy in life -- and what lies ahead with her career/future -What advice Grace would give to her younger self -What being a Strong Runner Chick means to Grace Connect with Grace: Instagram (personal): @grace_korley Instagram (yoga): @bodhi_and_soul Today's Sponsor: Special shout-out to Athlete Blood Test for sponsoring this episode and "Health as a Foundation to Performance" series! Use code "SRC15" for 15% off your order at https://www.athletebloodtest.com/.
March 07, 2022
Episode 197: Equal Money for Equal Miles Petition Created by Kristen Doornbos
Background: We are joined today by Kristen Doornbos, founder of Paper Trails Greeting Co. who is spearheading a petition titled Equal Money for Equal Miles. Despite competing on the same 26.2 mile course, athletes in the Wheelchair and Para categories are awarded only a fraction of the prize money their able bodied counterparts receive. That is, if they are awarded anything at all. Kristen is using #equalmoneyforequalmiles to bring awareness to this issue and spark change. Questions Asked in this Episode: What inspired you to create the Equal Money for Equal Miles petition? Would you mind providing the listeners with some knowledge regarding Para athletes and wheelchair athletes and the disparities in pay at US Major Marathons? What do you feel like are the best ways that individuals can support Para athletes, wheelchair athletes, and athletes with disabilities? As of the 2021 Tokyo Games, Paralympians are paid the same amount as Olympians for medaling in an event, so the argument that asking the U.S. Major Marathons to do the same is not a new concept. Why do you believe that the U.S. Major Marathons are not offering the same monetary awards for Para and wheelchair athletes? How do you believe that these marathons would benefit from offering equal prize money? Why do you feel that representation is crucial for Para and wheelchair athletes? What do you believe participation in sport provides for Para athletes, wheelchair athletes, and athletes with disabilities? How can others get involved and spread awareness to create change in prize money awarded by U.S. Major Marathons? Show notes: 1. Sign the petition on on change.org. 2. On Instagram: Look for the “Equal Money for Equal Miles” image as the cover of a carousel post originating from @papertrailsgreetingco and @kristendoornbos. Please interact with the post! Like, save, comment, and most importantly, SHARE to your own stories. The IG algorithm rewards this early interaction by prioritizing the post in people’s feeds, and more views = more signatures. Ask your own followers to reshare the post. If you have close connections to running influencers, disability advocates, podcasters, media, coaches, running brands, pro athletes, and especially Wheelchair/Para athletes… please SHARE THE POST with them and ask them to sign & repost. 3. TAG @bostonmarathon, @chimarathon, and @nycmarathon. We WANT them seeing this. 4. When posting to your own stories, please copy and paste the Petition Link onto a Link Sticker. This makes it easier for your own followers to find & sign. You can also use the hashtag #equalmoneyforequalmiles Today's Sponsor: Shout-out to Athlete Blood Test for supporting this episode! Use code "SRC15" for 15% off your order!
February 28, 2022
Episode 196: Dr. Emily Kraus on Female Athlete Research, including bone health, stress fractures, and RED-S
If you have been around the female athlete research space, you've likely heard of Dr. Emily Kraus, M.D. She is a Clinical Assistant Professor at Stanford Children’s Orthopedic and Sports Medicine Center and the Director of the new FASTR (Female Athlete) Program. We dive into research surrounding bone health/stress fractures, RED-S, and health as a foundation to performance for female athletes. Read more about Emily below. Emily's Bio: Dr. Emily Kraus is a Clinical Assistant Professor at Stanford Children’s Orthopedic and Sports Medicine Center. She is board-certified in Physical Medicine and Rehabilitation (PM&R) sports medicine and takes a unique approach to the diagnosis, treatment, and prevention of sports injuries. She serves as the Director of the Stanford Female Athlete Program focused on female-specific translational research to answer fundamental physiological and sports performance questions important to improving the health and performance of girls and women, including the topics of bone health, the Female Athlete Triad, RED-S, running biomechanics, and mental health. Dr. Kraus also serves as the Medical Director of the Stanford Children’s Motion Analysis and Sports Performance Lab, focused on cutting edge biomechanics research with a strong clinical application. She is involved in multiple Stanford IRB-approved research projects, including The Healthy Runner Project, a multi-center prospective interventional study focused on bone stress injury prevention in collegiate middle and long distance runners. She also has research and clinical interests in youth sports specialization, endurance sports medicine, injury prevention, running biomechanics, and adaptive sports. Dr. Kraus proudly grew up a 3-sport high school athlete in small town Nebraska and is now an avid runner and cyclist, completing 9 marathons, including Boston Marathon twice and California International Marathon in 2019 with a time of 2:50. With staying physically active as one of her personal passions, she recognizes how sport participation plays a valuable role in the physical, emotional, professional, and social development of a child and adolescent and is committed to maintaining these ideals for the next generation of youth athletes. Connect with Dr. Emily Kraus: Website https://emilykrausmd.com/ Director Stanford Female Athlete Science and Translational Research (FASTR) Program, Wu Tsai Human Performance Alliance at Stanford Medical Director Motion Analysis and Sports Performance Lab This episode is part of our "Health as a Foundation to Sport" podcast series. Special thanks to this episode's sponsor, Athlete Blood Test! Use code SRC15 for 15% off any panel at athletebloodtest.com!
February 21, 2022
Episode 195: Natalie Robertello, R.D. on Fostering a Healthy Relationship with Food, Body, and Sport Through Fueling
Natalie Robertello is a Sports Dietitian and owner of BeFueled Sports Nutrition. She has a passion for teaching runners and triathletes how to fuel practically, first as humans, and then as athletes. Natalie is an avid runner and triathlete herself. Outside of training she loves to cook and explore the outdoors. Questions we ask Natalie include: Tell us a bit about your background -- how did you get started in running / triathlons -- and nutrition as a career? What have been a few highlights in your personal athletic journey? What role has community played in your running experience (and in life)? Are you part of any training groups? As an R.D., what are your favorite parts about your job? Any biggest challenges? Where do you see room to improve when it comes to our relationship with food as runners/athletes? RED-S in sport and ultra-endurance nutrition is a major topic these days. Are there any common patterns you see among people struggling with RED-S -- and best ways to address it? Do you have any tips for someone who is trying to improve their relationship with food and body as an athlete? What does life look like outside of career/running for you (family, career, hobbies, etc.)? What advice would you give to your younger self? What does being a Strong Runner Chick mean to you? Connect with Natalie at https://www.befueledsn.com/. Special shoutout to Athlete Blood Test for sponsoring this episode and important series on health! Use code "SRC15" for 15% off a blood test and/or biomarkers test with them!
February 14, 2022
Episode 194: Antonella Chispe on Inspiration and Representation in Running and Nutrition (spotlight episode)!
Antonella Chispe was born and raised in SoCal-Los Angeles. She is the First generation American of Ecuadorian parents and 1 of 4 siblings. She holds a Bachelors degree in Kinesiology and is currently working on a second Bachelors in Nutrition-Dietetics to be a future dietitian. What inspired her to pursue nutrition is her current workplace and running. She works in healthcare-dialysis, which has led her to realize there are not many Spanish speaking dietitians and when speaking to patients, they often share there was never a dietitian that they were able to communicate with and ask questions. Listening to so many stories, she decided she wanted to make a difference. When it comes to running, her story starts at 14 years of age. She ran her first marathon at 14, the LA marathon. Running also saved her in many ways. It has pushed her to be better overall as a person. It helped her leave a verbally abusive relationship. It’s been a consistent part of her life that she appreciates and is grateful for everyday. The best part is, she has made great friendships and they train for their races together. Questions we dive into include: Antonella's background, including: how did you get started in running and/or athletics? What have been a few highlights in your running journey? What role has community played in your running experience (and in life)? Are you part of any running groups? You mentioned that running led you to choose your profession/career as a dietitian. What has your experience been like -- any highlights/favorite parts about your job? Where do you see room to improve when it comes to diversity and inclusion within the running (and nutrition) space? Do you have any tips for someone just getting started with running? What does life look like outside of running for you (family, career, hobbies, etc.)? What advice would you give to your younger self? What does being a Strong Runner Chick mean to you? This is a spotlight episode where we highlight a member of the SRC community! Be sure to tune into our IG page @strongrunchicks and tag us if you would like the chance to be featured.
February 09, 2022
Episode 193: Kylee Van Horn, RDN, on Fueling for Performance and Creating Your Personalized Nutrition Roadmap
Kylee Van Horn, RDN is an endurance sports dietitian, who takes a balanced, sustainable approach to fueling the everyday person and athlete. Her mission is to separate facts from fads in the nutrition space and works to provide easy nutrition solutions to help improve health and performance. Today, Kylee is the founder and owner of her sports nutrition business Flynutrition, which helps runners, triathletes, and skiers to learn not only the ‘why’ but the ‘how’ behind fueling for performance. She also is a freelance writer for Trail Runner Magazine and Outside Online. Beyond her work in sports nutrition, Kylee can be found running peaks near Aspen, CO with her two australian shepherds and ultra endurance husband, Sean. Questions we ask Kylee include: -How did you get started in running? How did this lead you (or did it lead you) into the field of nutrition? -What led you to open up your own private practice and help athletes with nutrition? -When it comes to fueling as an athlete (especially a female runner), do you have a philosophy, quote, or few pillars that sum up how you see fueling? -You mention "creating a personalized nutrition roadmap" on your website as a part of working with you. Do you have any tips for an athlete on how to go about this process? -Under fueling and RED-S... What does it mean to be under-fueled? What are the potential consequences, and how might an athlete go about making sure they are fueling enough? -What are a few things (topics, considerations) that athletes don't consider enough? How about ones they over-stress or emphasize (that perhaps aren't as important) in the picture of fueling? -Are there any other topics you are most interested in as they pertain to athletes and fueling? -Looking back, what advice would you give to your younger self? -What is currently bringing you joy (outside of running/work)? -What does being a Strong Runner Chick mean to you? -How can listeners connect with you? How to connect with Kylee: http://www.flynutrition.org Episode Sponsor: Shoutout to Athlete Blood Test for sponsoring this episode! Use code "SRC15" for 15% off your next blood test!
January 31, 2022
Episode 192: Andrea Toppin, Chiropractor on Navigating Injuries, Mental Health, and Body Image in College and Beyond
Andrea Toppin is a Chiropractor, an elite runner for Oiselle, a 2020 Olympic Marathon Trials qualifier, and a dog mom to a lovely, yet mischievous little shiba pup – Hazel. A true midwestern girl, she grew up in Clear Lake, IA – a small town in northern Iowa, went on to Iowa State University for college earning her Bachelor’s of Science in Kinesiology, and then moved to Minneapolis for 3.5 years earning her Doctor of Chiropractic while competing as an elite marathoner for Oiselle. Andrea moved to Colorado last fall for her final chiropractic internship in Denver. She now works at Washington Park Chiropractic in central Denver – specializing in women’s health, pediatrics, and sports medicine. Much of her inspiration to become a sports and women’s health chiropractor came from her experience as a collegiate distance runner at Iowa State where she ran cross country and track for the cyclones. Throughout her time at Iowa State, she helped lead her team to many Big 12 Cross Country titles, regional titles, and national championship berths. She had a lot of success as a student athlete at Iowa State, but she also had a lot of injuries leading to body image issues creating a whirlwind of anxiety and depression throughout her five years there. In her redshirt junior year, she was diagnosed with a pretty severe and rare stress fracture that the orthopedist called “career ending.” She refused to get surgery and decided to take control of her life by going to a sports psychologist to address her emotional and mental health. She also saw a dietician to help her with her disordered eating and body image issues- learning to see food as fuel. With the help of her coach, physical therapist, psychologist, dietician, friends, and family – Andrea came back that next fall to earn All-Region in Cross Country and helped lead her team to another national championship berth in cross country. She states the impact her physical therapist had on her in college saved her running career and quite frankly herself. As a chiropractor she wants to make that same impact for each and every one of her patients. Connect with Andrea: Personal Instagram: @atop1212 Doctor Instagram: @doctordre____ Website: Andrea is currently working on a personal website that will include blogs, injury and prevention exercises, and potentially run coaching! Work with Andrea: Schedule Chiropractic care & rehab here: washparkchiro.com This episode is brought to you by Athlete Blood Test! Visit https://www.athletebloodtest.com and use code "SRC15" for 15% off!
January 24, 2022
Episode 191: Sarah Ceschin, DPT on Stress Fractures, Injury Prevention, and Recovery
Dr. Sarah Ceschin is a Doctor of Physical Therapy in Boulder, Colorado where she practices in her private outpatient clinic treating all types of sports-related, orthopedic injuries. She has a passion towards treating runners, climbers, and the outdoor adventurer and uses a variety of manual therapy techniques, biomechanics, and movement education to help her patients get back to doing the activities they love for the rest of their lives. Dr. Sarah is a Wisconsin native who enjoys running with her dog, Sherman, hiking 14ers, road cycling, cooking, and scrolling Tik Tok in her downtime. Her greatest “fun fact” (and top 5 accomplishment) is her 2014 win at a Michael Jackson Moonwalking Competition - Dontchya Know =D
January 17, 2022
Episode 190: RED-S, The Dangers of Intermittent Fasting, and Biomarkers with Dr. A'nna Roby, R.D.
Dr. A'nna Roby is on a mission to change the athletic culture to support physical and mental wellbeing in pursuit of personal bests. She is passionate about helping athletes better understand their bodies and how to fuel them to get the most out of sports and life. As the only combined PhD/Registered Dietitian in the world with all Ivy League degrees specializing in sports performance nutrition, Dr. A'nna understands how training, nutrition and recovery impact athletic performance and health. She is the Chief Research Officer of Athlete Blood Test and works with athletes, scientists, and coaches to progress sports performance research, particularly female-specific studies. Dr. A'nna also enjoys working with clients through her private practice where she helps athletes confidently fuel their body by leveraging their physiology and nutrition to achieve what they never thought was possible. Topics we discuss with Dr. A'nna include: -Her background in athletics and into nutrition -The signs and symptoms of RED-S and underfueling in female athletes -Fasting (including Intermittent Fasting) and why it isn’t the best choice for female athletes -Top biomarkers athletes should be on the lookout for -Ways to address biomarkers through fueling -Food reframing (thoughts around food, fad diets, etc.) -Advice she would give to a young athlete or runner -What being a Strong Runner Chick means to her -How you can work with Dr. A'nna Connect with Dr. A'nna: https://drannaroby.com/ Fueling Fierce -- upcoming NEW sports nutrition program for women! Make 2022 your best year yet with Fueling Fierce- a one of a kind running nutrition program just for women. You don't have to spend this year Googling, hoping what you're doing is "right" or repeating last year's results, there's a better way. Join Dr. A'nna Roby and other amazing female runners as you learn the nuances of fueling your performance and life. Did you know that only 3% of exercise science studies are done exclusively on women? Fueling Fierce is unique in that it's evidence-based just for women and addresses underlying obstacles that are holding you back. Modules allow you to go through the content when it's convenient for you, plus you get to meet with Dr. A'nna weekly to get all your questions answered, among other things. If you have questions, email Dr. A'nna at firstname.lastname@example.org. Happy running! Special thanks to this episode's sponsor, Athlete Blood Test! Use code SRC15 for 15% off any panel at athletebloodtest.com!
January 10, 2022
Episode 189: Natalie Pertz on Running Her First 50, Balancing Training with Life, and Weaving the Thread of Community
We're excited to welcome Natalie Pertz to the show today! Natalie Pertz (she/her) is an arts administrator and ultra-marathoner currently based in our nation's capital. Her perfect day would begin with strong coffee and early hours spent frolicking in the woods followed by a good meal in great company. Outside of her full-time gig in education at The Kreeger Museum, Natalie is also a cat mom pursuing her master's degree. Since finishing her first 5k at IRIS' Run for Refugees in 2017, she has run over 40 races, most notably the JFK 50 Mile in 2021 and the Marine Corps Marathon during the downpour-humidity cocktail of 2019. "Hide of a rhino, heart of a fairy. Topics we dive into include: How Natalie got started in running All about her first 50-miler — deciding on the race, any apprehensions, the process of training, and reflections afterward How she has balanced running with grad school, big life changes like moving, and a new full-time job! Future aspirations with running and life The role that community plays in Natalie's running journey Advice she would give a newer runner (and her younger self) What being a Strong Runner Chick means to her Tips for those visiting or moving to D.C. (including her favorite running groups)! Connect with Natalie: Instagram: @pertzfect
January 03, 2022
Episode 188: Chloe Ang on Finding Yourself, Postpartum Mental Health, and Community
Chloe Ang has been running since 2012. She’s a mother runner, pace leader, a road and ultra runner that loves the running community and is grateful that running saved her life. A couple of years ago when she felt lost & on autopilot, she realized that she needed to find herself again. She started training for her first ultra marathon and it was during those training runs that she remembered her strengths & in the process found a stronger and better version of herself. She discusses how she got into running, her running journey, mom life, her training schedule, opens up a bit about postpartum depression/anxiety, and how running helped her get through those tough moments. Connect with Chloe: Instagram: @cuhloeee
December 20, 2021
Episode 187: Minisode with Megan: Should Runners Lift Heavy? The Case For (and Against) Strength Training
In this minisode with Megan, she addresses the hotly debated topic, "Should runners lift heavy?" We outline pros and cons of strength training for runners, including injury risk/prevention, specificity, hormone levels, time spent training, and much more. Tune in, and be sure to let us know if you enjoyed this episode! Connect with Megan: @meginspire on IG, or www.meginspire.com. Grab her 8-12 week strength guide for runners! Articles mentioned: Balsalobre-Fernández C, Santos-Concejero J, Grivas GV. Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review With Meta-Analysis of Controlled Trials. J Strength Cond Res. 2016 Aug;30(8):2361-8. doi: 10.1519/JSC.0000000000001316. PMID: 26694507. https://pubmed.ncbi.nlm.nih.gov/26694507/ Beattie, Kris1; Carson, Brian P.1; Lyons, Mark1; Rossiter, Antonia2; Kenny, Ian C.1 The Effect of Strength Training on Performance Indicators in Distance Runners, Journal of Strength and Conditioning Research: January 2017 - Volume 31 - Issue 1 - p 9-23. doi: 10.1519/JSC.0000000000001464. https://journals.lww.com/nsca-jscr/fulltext/2017/01000/the_effect_of_strength_training_on_performance.2.aspx. Karp, Jason R PhD Strength Training For Distance Running: A Scientific Perspective, Strength and Conditioning Journal: June 2010 - Volume 32 - Issue 3 - p 83-86. doi: 10.1519/SSC.0b013e3181df195b. https://journals.lww.com/nsca-scj/fulltext/2010/06000/strength_training_for_distance_running__a.10.aspx https://labs.selfdecode.com/blog/creatine-kinase/
December 16, 2021
Episode 186: Stacey Gross Talks Running on Iced Coffee, Building a Career in Running, and Achieving Goals!
Stacey Gross is an avid runner, running coach, and the creator of the IG famous "Runs on Iced Coffee" pint glasses! In this episode, we dive into her running journey, setbacks she has overcome, as well as more about building her career in the running industry. Questions we ask Stacey include: Tell us a bit about your background -- how did you get started in running and/or athletics? What have been a few highlights in your running journey? What role has community played in your running experience (and in life)? As a certified run coach (RRCA and Run to the Finish), what is your favorite part about working with athletes? Do you have a favorite distance to help others train for? You're well known for your "Runs on Iced Coffee" glass and hashtag! How did this get started (and what is your favorite way to take your iced coffee)? Do you have any tips for someone just getting started with running? How about with coaching and/or building a social media presence? What does life look like outside of running for you (family, career, hobbies, etc.)? What advice would you give to your younger self? What does being a Strong Runner Chick mean to you? Connect with Stacey: Instagram: @s_gross
December 13, 2021
Episode 185: Nadya Stewart on Running Through Life Phases, Motherhood, and Diversifying Your Feed
Nadya Stewart began running in 2011 while living in Ottawa, ON for university. She is an Ambassador for #BridgetsRun and an advocate for diversifying the sport of running. Questions we ask Nadya include: Tell us a bit about your background -- how did you get started in running and/or athletics? What have been a few highlights in your running journey? What role has community played in your running experience (and in life)? You've shared the hashtag #DiversityYourFeed on your Instagram: what does this mean to you, and how have you seen the running industry begin to diversify? Are there still gaps you see? Having been a part of Bridget's Run, can you tell us more about this cause and your experience as an ambassador? What advice would you give to your younger self? What does being a Strong Runner Chick mean to you? Connect with Nadya on Instagram: @_nadyaruns Get Involved & Learn More About Bridget's Bunnies: https://www.bridgetsbunnies.ca/
December 06, 2021
Episode 184: Minisode with Megan - On Body Image, Training Talk, and more!
In today's minisode, Megan shares more about the following topics: Body image, including messages shared on Sally McRae's new podcast, "Choose Strong" A glimpse into Megan's shift in gears from 50k/trail running to 5k, 10k, half, and road marathon -- as well as 100 miles next year! An intro to trail and ultra training group (virtual coaching club) launching in early 2022 -- spots are open, and filling up! Do you have a Q&A, topic request, or guest you'd like to see on SRC Radio? Please feel free to let us know! Be sure to follow @strongrunchicks and check out Sally's new podcast, Choose Strong, now on Spotify.
November 22, 2021
Episode 183: Jocelyn Rivas, New Guinness World Record Holder for Being the Youngest Person to Run 100 Marathons!
WE ARE BACK!! After a bit of a hiatus (September-October), we're starting to record episodes again and making big plans for 2022. Meet Jocelyn Rivas, the new Guinness World Record Holder for Being the Youngest Person to Run 100 Marathons, as of November 2021! We have been following Jocelyn's journey for a while now, and are so excited to welcome her on the show. Questions we ask Jocelyn include: - You have quite the list of accomplishments, including setting the Guinness World Record for the youngest person to run 100 marathons! What are you most proud of yourself for accomplishing? - What sparked interest to work in the STEM / computer science field?- E - How did you get started in running? - What has running and the community taught you? - What are areas of the running community/sport that you’d like to see change? - Along your 100 marathon journey, what were some of the highlights? Low points? -With having 30 marathons canceled during the pandemic, how did you adjust and adapt to continue to meet your goal before your 25th birthday? - What was one of the best races that you ran during your 100 marathon journey? - What’s a race you hope to run in the future? - Is there any advice you would give your younger self? - What does being a Strong Runner Chick mean to you? Connect with Jocelyn: @joselinthewarrior on Instagram! Like this episode? Please share and follow us @strongrunchicks.
November 15, 2021
Episode 182: Bailey Kowalczyk on Changing the Culture Around Body Image and Trail Running Transitions
Bailey Kowalczyk fell in love with running and racing at a very young age. Taking the classical route into competition, she ran track and cross country throughout middle school, high school, and eventually at Clemson University. Post-collegiately, she competed in the road racing circuit, primarily in the 5k-15k disciplines, until she fell head-over-heels in love with trail running. Trail running has opened a world of opportunity and a lifetime of adventures! Notable achievements include runner-up at the North American Sky Running Championships, Spartan Trail 10k Champion, Mesa Trail FKT, and Bear Peak FKT. She is now training with SWAP Adventure Team, and is supported by Salomon USA and Inside Tracker as she chases her dreams. Bailey is passionate about advocating for females in sport, and promoting a healthy relationship with food and body. Interests outside of running include Partner-in-Crime Mowgli (pictured below), any animal that has fur, all varieties of apple, cycling, skiing, reading and learning about the human body. In time, she aspires to enter the medical field as a Physician’s Assistant, while continuing to pursue her running goals. Connect with Bailey: Website: https://www.baileykowalczyk.com/ IG: @baileykowalczyk Shout-out to our episode sponsor, Tanri Outdoors! Bailey is a pro athlete ambassador with Tanri, a natural sunscreen brand designed by runners, for runners. Use code "TANRI10" for 10% off your order at www.tanri.com!
August 23, 2021
Episode 181: Risa Isard on Intersection of Culture, Gender and Sport
Risa Isard is a sports industry veteran and policy expert. She specializes in advancing equity with and for girls and women, LGBTQ+ people, people of color, and others in and through sport. Her career in the sports industry spans professional and college sports, sports policy, and nonprofit thought leadership. She has developed partnerships with professional ninja athletes, hosted Billie Jean King in an on-stage conversation, directed the premier national event for increasing access to youth sports, co-authored and edited foundational research reports, established community-based partnerships to support sport leaders across the country, launched a first-of-its-kind online portal for community leaders, founded a farmer’s market at professional baseball games, run a baseball league for people with special needs, hosted a celebrity soccer challenge, authored fortune cookies, and more. She is the former associate director of thought leadership for national nonprofit KABOOM!, former project director for the Aspen Institute Sports & Society Program, and former community relations coordinator for a minor league baseball team. She’s also been on staff at Brandi Chastain’s nonprofit organization, Duke University women’s basketball, and the Phoenix Mercury. Risa has presented at South by Southwest (SXSW), Spotlight: Health at the Aspen Ideas Festival, the Surgeon General’s Innovation Summit, the University of Pennsylvania's Law School Sports Symposium, the North American Society for Sport Management, and elsewhere. She has written for Sports Business Journal, AdWeek, Global Sport Matters, Quartz, espnW and elsewhere. Risa graduated cum laude from Duke with a specialized degree in “Social Change at the Intersection of Culture, Gender, and Sports,” simultaneously receiving honors for her original research thesis on the pre-history and early years of Title IX (1969-1975). A long-time advocate of using sports for social change, Risa is a Research Fellow in the Laboratory for Inclusion and Diversity in Sport at UMass, where she is currently pursuing a Ph.D. in Sport Management from the Isenberg School of Management. You can follow her on Twitter at @RisaLovesSports. Questions include: What sparked your interest in the study of sport and culture? What research topics are you currently diving into? Recently, you organized a panel at the Female Athlete Conference. Would you mind sharing with folks the purpose behind this panel? What do you believe are some actionable steps we can take to increase the participation of female leaders in sports as athletes and as women working in sports? We are currently in the middle of the Olympic Games and soon the Paralympic Games will take place. What do you feel we can learn about sport and culture through watching these athletes? In what ways have you seen teams and athletes use sport as a platform for bringing awareness to social justice issues? Why do you believe sport is an avenue for social change?
August 10, 2021
Episode 180: Devin Turner on Overcoming Trauma, Surgeries, and Life's Challenges
Devin Turner is a mom and stepmom of 6. After going through a traumatic divorce while pregnant with her second child, she eventually remarried a man who had 3 kids. After having two more, she started having serious health complications from years of a vegan diet that didn’t work for her, and not long after, totally overwhelmed by being a mom and stepmom to so many kids and dealing with those aforementioned health issues, she herniated 4 discs in her back all at once. What followed became the two most difficult years of her life, with surgeries and just about every intervention possible to try and get better. Devin writes, "I’ve felt like an athlete stuck inside a broken body for so long. Having experimented with a marathon before, and realizing I may never “get better”, I decided to get back into running and it has been challenging but amazing. Running is one of my greatest loves and passions. I’m passionate about health and injury prevention, and the fact that health and diet look SO different for every person and there is no one sized fits all approach. I’m passionate about doing hard things and challenging myself, and also love talking all things pregnancy, childbirth, and women’s health." Questions we ask Devin include: -How did you get started in running? -Body image and working with your body, even when it feels like it's working against you -Life challenges and how running has helped you overcome them -Advice you would give your younger self -What does being a Strong Runner Chick mean to you? Connect with Devin: Instagram: @4herniateddiscmomof6
August 04, 2021
Episode 179: Nell Rojas, on Marathon Training for Boston, Strength Training, and Progressing in the Sport
Nell Rojas joins us for the show today to discuss marathon training, coaching, her journey through running, strength training, and much more. Nell's Bio: Nell is an elite marathon runner and running and strength coach. She found marathon running late in her career and has had recent success placing 9th at the 2020 Marathon Olympic Trials, winning Grandma's Marathon, and qualifying for the 10k olympic trials. Nell has been coaching athletes for 15 years with a focus on strength training for runners. She ran at the University of Northern Arizona and competed as a professional triathlete after college. Connect with Nell: Website: www.RojasRunning.com Email: email@example.com Instagram: @nell_rojas_running
July 26, 2021
Episode 178: Shannon Mulcahy, on Goal Setting, Burnout, Identity in Sport, and Much More
Shannon Mulcahy is the founder of Mulcahy Performance Consulting - a sport psychology practice empowering athletes to drop their unhelpful thoughts to make their wildest dreams a reality. Shannon holds a Master's in Sport and Exercise Psychology and has worked with hundreds of athletes and coaches worldwide. When she's not working with athletes, she can be found on a trail or in a lake training for her own races. Question and topics we dive into with Shannon include: Diving into your own athletic journey What led you into mental performance coaching Mental Performance 101 -- the big pillars/rocks, things to know Top 3 or so things most runners / athletes struggle with, when it comes to mindset? How do you help them with these (or maybe 3 key takeaways someone might start to implement, such as goal setting, visualization, etc.) Set Better Goals -- a journal on your website! What are a few ways athletes can set better goals? (Listener Q) - Signs of negativity and/or burnout and how to handle them? What is currently making you thrive (or lighting you up) outside of sport & career? Advice you would give to your younger self What being a Strong Runner Chick (or athlete!) means to you How can listeners connect and/or work with you (programs, 1:1 coaching, etc)? Connect with Shannon: IG: @mulchayperformance Website: https://www.mulcahyperformance.com/
July 13, 2021
Episode 177: Lindsey Cortes, RD, on Female Athlete Fueling & RED-S
In this episode, we dive into female nutrition considerations with Lindsey Elizabeth Cortes MS RD CSSD -- a Sports Dietitian, entrepreneur, and lifelong runner. She is the owner of Rise Up Nutrition LLC, helping female athletes overcome disordered eating and use food as fuel to perform at their highest level. Lindsey received her bachelor's degree in Dietetics from UMass Amherst while competing as a D1 Track & Field athlete, then received a Masters in Sports Nutrition at Florida State University. She has worked as a sports dietitian for collegiate athletes at schools including the University of Georgia, Florida State University, and University of Texas San Antonio. She also worked as the tactical dietitian for Air Force Special Operations for many years and continues to support the US military through various contracts. Now Lindsey focuses solely on her business. She provides 1:1 counseling and group nutrition programs. Lindsey is very active on social media @female.athlete.nutrition and is the host of the Female Athlete Nutrition podcast to educate and empower other female athletes to understand food, have fun with food, and of course fuel their athletic dreams. Questions & topics we discuss include: Lindsey's own story in athletics and into dietetics Fueling considerations for female athletes Under-fueling and adequate fueling, as well as how we can make sure we're getting enough for our needs RED-S and amenorrhea signs, symptoms, and strategies to overcome these challenges The importance of factors like strength training and recovery And much more! Connect with Lindsey: Website: https://www.riseupnutritionrun.com/ Instagram: https://www.instagram.com/female.athlete.nutrition/ Podcast: https://www.riseupnutritionrun.com/podcast Facebook Special shout-out: to Tanri Outdoors, today's podcast sponsor! Use code "SRC" for 10% off your order at www.tanri.com
July 06, 2021
Episode 176: Jess Mena, DPT, on Common Running Injuries, Body Image, and Bridging Gaps
Jess Mena is a DPT (Doctor of Physical Therapy), OCS, and CSCS who lives in LA and is an avid runner on her way to a BQ. Questions we ask Jess include: How did you get started in running, and eventually decide to pursue your career path? When in school to become a PT, what were a few of the most surprising things you learned or anything that shifted your perspective? What are some most common injuries to runners, including causes and solutions, such as: Plantar fasciitis, Achilles tendonitis, IT Band Syndrome, Runner's Knee, LB pain, and Shin splints? What advice would you give to your younger self? How about for someone currently struggling with injury? What does being a Strong Runner Chick mean to you? Connect with Jess: Instagram: @tempo_with_jess SPONSOR SHOUTOUT: Special shoutout to our summer sponsor, Tanri Outdoors Sunscreen! There is no better time to grab a sunscreen that is made by runners, for runners. Tanri is an all-natural sunscreen, lip balm, and moisturizer to protect you from the sun and keep the planet in mind. Head on over to @TanriOutdoors or Tanri.com and use code "SRC" for 10% off your order!
June 28, 2021
Episode 175: Dawn Greenwalt on Running 250 Miles and Persevering in the Cocodona 250
Dawn is an ultra runner who recently placed 2nd female at the Cocodona 250! Learn more about her experience of training and racing by tuning into this episode. Dawn shares more about herself below: "I am an Ultra runner raising two teenagers and working full time as a nurse in the operating room and emergency room. I enjoy trail running and navigate this by running early mornings while everyone is asleep and before work. I feel very fortunate to have the ability mentally and physically to run ultras. I love motivating others, and I've found that my running achievements have given me the ability to do that. I have helped form a local running group bringing athletes of all different levels together. We work toward growing relationships, friendships, and keep each other moving in a positive direction for whatever goal we are trying to achieve. I have been fortunate enough to help pace during a 100 mile race, and again will be pacing a friend during the Leadville 100 mile in August. I focus on healthy living and love sharing things that I have learned regarding diet and exercise with others. Running and healthy living has given me an energy to be thankful for. I am blessed to be surrounded by positive relationships through the ultra running community! The energy is palpable during races, in a way thats indescribable." Questions we ask Dawn include: How did you get started in running -- and ultra distances? How do you navigate (or balance) ultra training/racing with other aspects of your life? What led you to sign up for Cocodona 250? How did you go about training for this beast of a race (and performing so well, finishing 2nd female!)? In terms of sleeping and fueling during races, what did you find most helpful in terms of strategy? In terms of mental challenges during the race, how did you navigate those tough moments and find the encouragement to keep going? When it comes to women's sports (particularly ultra running), what do you feel needs to be changed, if anything? What advice would you give to your younger self? How about for a newbie in the ultra world? What does being a Strong Runner Chick mean to you? Connect with Dawn: Instagram: greenwaltdawn Facebook: Dawn Stone-Greenwalt SPONSOR SHOUTOUT: To Tanri! There is no better time to grab a sunscreen that is made by runners, for runners. Tanri is an all-natural sunscreen, lip balm, and moisturizer to protect you from the sun and keep the planet in mind. Head on over to @TanriOutdoors or Tanri.com and use code "SRC" for 10% off your order!
June 21, 2021
Episode 174: Sam Pruitt on Emotional Fitness, Longevity Wisdom, and Making Life Changes
Sam Pruitt is the Founder of Endurance Town USA and a proud member of the Chaski Endurance Collective. As a relentless ex-couch potato, Samantha is passionate about educating, inspiring and providing opportunities for others to build their own best bodies and lives though endurance sports and outdoor adventure. Marketing Manager and Entrepreneur, turned Endurance Athlete then Coach and then Professional Certified Race Director. Samantha is the Founder and CEO of a Central Coast California based endurance sports production event company. She is also the Founder and Host of Endurance Town USA, where authentic content and storytelling is used to build brands, inspire action and connect humans. Additionally, Samantha is a Business and Life Leadership Coach, working face to face with fellow dreamers and doers to expand positive impact. Put her on your team and you will CRUSH IT. Connect with Sam: Endurance Town: https://endurancetownusa.com/ Podcast: https://endurancetownusa.com/podcasts/ Instagram: https://www.instagram.com/thesamanthapruitt/ Website: https://www.samanthapruitt.com/ Shoutout to today's episode partner, FUN RUN BOX! Use code "SRC20" for 20% off your first box! This makes a great gift with a monthly package full of running goodies, including snacks, gear, and other essentials to tackle your running goals! FunRunBox: https://www.instagram.com/funrunbox/
June 14, 2021
Episode 173: Emilia Benton on Writing About Racial Injustice, Real Life Stories, and Topics That Matter
Emilia Benton is a freelance journalist currently living in her hometown of Houston, Texas. Primarily covering health, running and fitness, Emilia has written for a wide range of publications, including Runner's World, Women's Health, SELF, SHAPE and the Houston Chronicle. As a biracial Latina, Emilia is especially grateful to have had recent opportunities to write about racial injustice, especially when it comes to sharing people's real-life stories as they relate to both running and their everyday lives. Emilia is also an avid runner herself, having completed 10 marathons and 30-something half-marathons. She's had a longtime goal to qualify for the Boston Marathon, which she is aiming to do at the 2022 Houston Marathon next January. Questions we ask Emilia include: How did you get your start in running and eventually marathons? Growing up, was this something that was encouraged (or influenced) by your community, family, and/or culture? What led to your interest in writing? How did you decide to become a writer, and more specifically, freelance? You spoke previously on Ali on the Run about imposter syndrome as a writer in the running world. Why do you think that might be and/or what contributes to feelings like these? You've highlighted many important but not often discussed topics in running, such as the importance of BIPOC representation in sport, social justice, and greater inclusivity. What makes these topics so important, not just in our greater world and society, but more specifically, in the running industry? It's often said that putting ourselves out there and using our voices for good can come with opening ourselves up to criticism, too. How do you handle receiving backlash and/or what is your response to it? Being in Houston, one of the most diverse cities in the U.S., is this reflected in its running community? For those who live in less diverse cities but want to take action or play a role in bringing more people into the running community, is there anything you would suggest? When it comes to social justice and DEI efforts in the running world, where have you seen progress, particularly in the past year (such as more media coverage, brands taking a stance, specific topics being discussed, etc.)? Where do we still have work to do? Looking back on your younger self (just getting started in writing), what advice would you give to her? What does being a Strong Runner Chick mean to you? Connect with Emilia: Instagram: @emmiemarieb Writing portfolio: https://emiliabenton.com/ Ali on the Run Show Episode
June 07, 2021
Episode 172: Sandi Nypaver on Creating a Run Coaching Business, Trail Running, and Going After Your Goals
Sandi Nypaver is a competitive mountain ultra trail runner and one of the co-founders of Higher Running, where she intertwines her passions of running and helping others. She's pushed for positive changes in women's equality in sports, supports creating a healthy, body-positive culture, and advocates for the environment, animals, and health through a plant-based diet. Her personal philosophy is to "serve and grow with a compassionate heart" and through her adventures and lifestyle aims to live a passionate and compassionate life. Questions we ask Sandi include: -How did you get started in running -- and eventually, into trail running? -Did you opt for collegiate running/athletics? If so, what was your experience like? -How did you initially get into coaching? What has the process been like of owning an online-based coaching business and getting to help other athletes along their running journeys? -You've been featured on GoDaddy's GoForth Series and shared that freedom is one of your top values. Can you share more about the "why" behind starting your business and what freedom means to you? -What is it like owning a business with your partner? Any advice/words of wisdom to those looking to do something similar? -You've discussed the importance of discussing body image in sport, pay equality, and many other not-often-discussed topics. Are there any that are most on your mind lately? -If you had to describe running in 3 words, what would they be? -Favorite all-time races? How about go-to local running spots? -What advice would you give to your younger self? -What does being a Strong Runner Chick mean to you? Connect with Sandi: Website: https://higherrunning.com/ IG: https://www.instagram.com/sandinypaver/
May 31, 2021
Episode 171: Cherie Turner from Strides Forward Podcast on Uplifting Women, RED-S, & Strides Forward
Cherie Turner (she/her) is a runner, podcaster, writer, and traveler. She is a lifelong athlete with a growing curiosity about how to move through aging in a healthy way: physically, mentally, and emotionally. And she is always going after a new challenge. Cherie has a strong interest in storytelling, especially about women athletes; in hand with storytelling, she emphasizes topics that highlight women's unique physiology, strengths, and requirements in racing, training, and wellness. She explores this through Strides Forward, her narrated podcast focused on women marathon and ultra runners. Questions we ask Cherie include: How did you initially get involved in sport and/or athletics? How did that lead into running? You’ve been writing and editing since the 1990’s, covering women in sport. Why women in sport, specifically as your writing focus? How have you seen women in sport evolve since then? What inspired you to start your podcast, Strides Forward? What have been a few lessons you’ve learned along the way of interviewing women on various topics? Is there anything (projects or otherwise) that you are currently working on and/or excited about? When it comes to women in sport, what are a few topics you feel are under-covered, or could use more of a spotlight on? What advice would you give to your younger self? What does being a Strong Runner Chick (or Strides Forward Chick) mean to you? Connect with Cherie: Website & Podcast: http://www.stridesforwardpodcast.com
May 24, 2021
Episode 170: Regina Lopez on Believing in Yourself, Defying the Odds, and Paving Your Own Path
Regina Lopez joins us, a pro runner for Salomon and Spring Energy, an Olympic Trials Qualifier, and also an advocate for embracing your strength, believing in yourself, and having the confidence to go for your dreams. Questions we ask Regina include: How did you get your start in running? Growing up, was sport / athletics something that was a natural part of your family/upbringing and/or community/culture? You have a twin sister, who is also a competitive athlete/runner. What is it like having such a close sibling involved in a similar sport? Was there a sense of collaboration and/or competiton growing up? What inspired you to pursue a career in behavioral health, and also in coaching others? You've spoken openly about body positivity, strength training and the role it plays in your running. Have you always had positive body image and/or outlook when it comes to embracing your strength as a runner? You had a stellar kickoff to trails/spartans, winning the 2019 Spartan Trail Championships!! What was the transition like from road (Olympic Trials Qualifier) to more trail races? Will there be more trails in your future? Anything unique that you do for mindset, recovery, and/or beyond running itself that distinguishes your training? What advice would you give to your younger self? What does being a Strong Runner Chick mean to you? Connect with Regina: Instagram: @getfitwithreginalopez Join the Strava Salomon Running Challenge with Regina! https://www.strava.com/challenges/2423?hl=en-GB
May 17, 2021
Episode 169: Shay Haddow, on Mastering Mindset & Confidence in Sport
Shay Haddow is an expert coach and speaker on confidence and mindset for female athletes. Having worked with hundreds of youth female athletes and college teams from across the country, she’s empowered girl athletes to build unshakable confidence so they can live and play to their fullest potential. After overcoming her own struggles with confidence throughout her club and collegiate soccer career, Shay knew that it was her life's purpose to provide female athletes with the mentorship that she wished she had when she was younger. Shay has dedicated her life to empowering female athletes of all ages to uncover their greatest superpower of all, allowing them to break free from their limitations and achieve their biggest dreams, in sport and life. Shay's book: https://www.amazon.com/She-Confident-Mindset-Advantage-Athletes/dp/1676894888 Instagram: https://www.instagram.com/alphagirlconfidence/ Shay's website: https://www.alphagirlconfidence.com/
May 10, 2021